The years 2020 and 2021 have been a tiring time for many! It has been VUCA time in the real sense – Volatile, Uncertain, Confusing, Ambiguous! For children especially it is understandably the most distressing time. Mental Health has been affected not just of the children but of the adults too. Taking care of our Mental and Physical Health is so very pertinent to today’s situation.
We need to keep ourselves motivating by positive self-talk. We have been surely given the inner ability to understand for ourselves that we need to help salvage ourselves in times such as these. Let us take the onus of taking care of our mental and physical health ourselves. The outcome will be something fulfilling! One simple way is EXERCISE! Regular exercise diverts our attention away from our worries and problems, and this can be quite liberating!
It is well known that exercise is beneficial for our physical health, however, it may not be so well known that exercise has a strong impact on a person’s mental health as well. Exercise reduces day-to-day stress. It reduces the levels of sadness and loneliness. Researchers have examined that the effects of exercise on the state of mind are enormous. Exercise helps us break free, even though for a short while, from that vicious cycle of negative thoughts and emotions which only fuel the feeling of boredom, depression, and anxiety. Even doctors at times recommend trying out an exercise regimen for decreasing symptoms of depression and anxiety conditions before turning to medication. When the benefit is such then why not squeeze out 30 to 40 minutes in a day for ourselves.
- Walking is the simplest and most affordable exercise of all. A small twenty-minute walk around the park or garden area and a few stretching moves can be of huge benefit to mental health. What is very important to remember is that moving your body is the best way to start in a way that is effortless and enjoyable.
- Yoga is another powerful practice if you prefer gentler exercise. It is very soothing to focus and connect with one’s breath and one’s body. It can be therapeutic.
- Research has found that low-intensity Aerobic activity is the best form of exercise for encouraging positive thoughts and improving alertness, so start slow and build up the pace gradually.
- Dancing is often associated with being happy and even if you are not feeling very great, getting yourself into the rhythm can gradually change your mood as you get going. Exercising should be fun, not a chore. Dance is an activity most people enjoy.
- Younger individuals can go for a wider variety of exercises such as running, jogging, brisk cycling, swimming, martial arts, etc. focusing on developing bone and muscle growth exercises.
- Slightly elderly ones should focus on exercises that help them balance such as stretching, standing on one’s toes and heels, lightweight activities. However, it is important to check with doctors before starting with any exercise routine to understand what sort of exercise best suitable and safe for you.
A couple of benefits of exercise proven by researchers could be enlisted below to make us understand and appreciate its wonderful contribution to our mental and physical well-being.
- Exercise improves memory function, cognitive performance, and academic achievement. Exercise help neurons connect better, that in turn helps process information better which is good for learning. So, if you wish to enhance your memory, get on to do a little more exercise.
- It seems exercise can help produce those chemicals that can protect our neurons and also enhance the cells in the Hippocampus which is a part of our brain that is essential for good memories and protect our pre-frontal cortex which also aids in memory.
- Exercise can also help decrease brain ageing. As we age our brains also shrink, we get more forgetful, we have memory loss and we tend to concentrate less. This is a part of life. Hence as we age, we need to protect our brain- neurons.
- When you have a mind block and feel all exhausted just get up and go for a brisk walk you will come back with recharged brainpower. After a session of exercise, your problem-solving abilities and focus tend to improve and you find a new perspective around whatever was bothering you.
- Regular exercise has been proven to even improve sleep. If you are a beginner, exercise for 20 minutes and build up to 30 minutes. Any amount of exercise is better than none. Start gently, and build up gradually.
- Exercise also shapes up your body, which increases your self-esteem, and who would not want the self-esteem to go up. When you look good it boosts up self-confidence and your feeling of self-worth. So, exercise can be another mental health benefit as it increases self-esteem.
If exercise is scientifically proven to have so many benefits, then why do we not exercise this practice? All the chemicals that make us feel good such as Dopamine, Oxytocin, Serotonin, and Endorphin – the positive DOSE is released in the system. The support system is what we need at this hour. Whatever ups your heartbeat will help us to a great extent. A genuine effort is needed to cope with stress and help develop the right outlook for these times. Each of us must make a conscious effort to move forward without losing our mental balance or our self-confidence.